Powerlifting Hypertrophy 4x 74-99kg.xlsx Page

For lifters in these weight classes, the 4-day split is often the "sweet spot" for recovery. It provides enough frequency to stimulate muscle growth without the systemic fatigue that can accumulate in 5- or 6-day programs.

A typical version of this .xlsx file includes several automated tabs to manage your training: Powerlifting Hypertrophy 4x 74-99kg.xlsx

: These blocks are typically used as an "off-season" tool to step away from maximal weights and give the joints a break from heavy triples and singles. For lifters in these weight classes, the 4-day

g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy What’s Inside the Spreadsheet : Many templates, like

: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results

: Unlike peak programs, these templates use higher rep ranges (8–12+) and Rate of Perceived Exertion (RPE) to drive growth rather than just intensity. What’s Inside the Spreadsheet

: Many templates, like the Stronger by Science Hypertrophy Template, adjust your future weights based on how many reps you "over-perform" on your AMRAP (As Many Reps As Possible) sets. The 4-Day Split : Day 1 : Heavy Squat variation + Upper Body Accessory. Day 2 : Heavy Bench variation + Lower Body Accessory. Day 3 : Deadlift variation + Upper Body Hypertrophy.